Dumbbell Split Squat

Exercise Information

  • Alternative Names: Db split squat
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbells
  • Muscles Targeted: Quads, glutes, hamstrings, abs
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-12 reps per leg
  • Variations: Overhead dumbbell split squat
  • Alternative:

The dumbbell split squat is an advanced version of the traditional split squat in which you add resistance by grabbing a dumbbell with each hand. It is suitable for those who have perfected the form and technique of the basic split squat. It can also be used to gain strength and balance to progress into the overhead dumbbell split squat, and barbell split squat.

Dumbbell Split Squat Exercise Information

  • Alternative Names: Db split squat
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbells
  • Muscles Targeted: Quads, glutes, hamstrings, abs
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-12 reps per leg
  • Variations: Overhead dumbbell split squat
  • Alternative:

How to do Dumbbell Split Squat

Stand with a staggered stance so that your front leg is about 2-4 feet in front of your back leg, holding a pair of dumbbells (weighing about 20-45 lbs) at your sides. Lower your body into the squat position by flexing your hips and knees until your front thigh is almost horizontal. Push through your heel to extend your knee and go back to the initial position.

Dumbbell Split Squat

Tips

  • Do not allow both your knees to cave inward when moving up from the bottom position.
  • Avoid using heavy dumbbells to prevent straining your knees.

Variation with the Dumbbells Overhead

It is performed in the same way as the basic dumbbell split squat except that you hold the dumbbells above your head.

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